CrossFit864

“For whoever wishes to save his life will lose it; but whoever loses his life for My sake will find it.”
-Matthew 16:25

Don’t matter how much money you got, there’s only two kinds of people: there’s saved people and there’s lost people.
-Bob Dylan

Today’s Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Today’s Workout  
Part 1 Posted on whiteboard

Part 2 – Strength – Week 1 of strength cycle
Floor Press 5-5-5-5-5

Movement Standards on Floor Press: No Exceptions if RX’d
-Butt MUST stay on the floor during entire rep 
-Legs fully extended
-Elbows must touch the floor at the bottom of the rep
-Arm fully extended/locked out at the top of the rep
-No Rep if you fail to meet any of these movement standards

Safety:
-Lifter make sure that you have a spotter
-Spotter make sure that you are paying attention
-Do not touch the bar unless it stops moving or the lifter indicates that he or she wants to you to help them rack the bar.

Part 3 – Conditioning – For time
100 Kettlebell Swings (32kg./24kg.) 

Rx’d = American swings 
Goal on swings – complete AFAP in as few sets as possible. Post the number of times that you stop your swing and count a penalty for each time. 5 burpee penalty for each break. Penalty to be done after all swings are complete.

Part 4 – Abdominal Strength
50 Knees to elbows – in as few sets as possible.
Sub – if you are unable to complete knees to elbows do 100 AbMat sit-ups.

Train Hard. Train Heavy. Train Fast. Train Smart

Have a great day!

BE STRONG!
Jay and Janice